Exercising during cold weather

You've tried running on the treadmill or walking laps on an indoor track, but found your workout more fulfilling when you ditched the gym walls for the great outdoors. But, when the colder months come along, don't let your motivation to exercise drop along with the temperature. Use the following tips to keep yourself safe and warm while continuing your exercise routine during inclement weather.

Dress in layers

Dressing in appropriate clothing and layers helps fend off the cold and retain body heat. The American College of Sports Medicine suggests three different types of layers:

Base layer: The base layer should be a synthetic material (polypropylene or polyester). This material helps wick moisture from the skin, keeps you dry and doesn't let body heat escape. This layer should fit snugly, but not constrict your movement.

Middle layer: The ideal material for the middle layer is fleece. Fleece is quick to dry and still keeps you insulated and warm. The fit should be the same as the base layer— snug, but still allows movement.

Outer layer: This layer is the first defense against the elements. Depending on the weather, choose a wind, soft shell or waterproof garment.

Wear a thin pair of gloves underneath a thicker, more durable pair. A headband or earmuffs will help safeguard your ears. Also, you may want to allot for extra room for another pair of socks when purchasing a pair of running shoes. It's also important to keep your feet dry. Keeping your head, hands and feet warm helps you maintain a comfortable temperature.

Don't forget the sunscreen

Don't think summertime is the only season that warrants skin protection. You can sunburn on the coldest day, especially if you are exercising at higher altitudes or in the snow— think ski trip.

For more information about keeping fit and staying warm, please visit the online health library at www.shannonhealth.com.